Comparing Nutrients in 500 calories Cherries, sour, red, canned, water pack, solids and liquids VS Frozen Chopped Broccoli

Weight per 500 calories

• Cherries, sour, red, canned, water pack, solids and liquids: 1389g
• Frozen Chopped Broccoli: 1923g

Cherries, sour, red, canned, water pack, solids and liquids have 1.4 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 500 calories - Cherries, sour, red, canned, water pack, solids and liquids or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	70.7% 92g	130g per day for Men 19-50 years
Sugars	146% 106g	36% 26g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	51.7% 37.5g	22% 16g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 54g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	40.2% 15.3g	152% 57.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	58.6% 528μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	322% 1288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.4% 29mg	1205% 1085mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.3% 3.2mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	15.3% 153mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	238% 19mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	246% 5.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	33.8% 1249g	47.5% 1759g	3700g per day for Men 19-50 years

Cherries, Sour, Red, Canned, Water Pack, Solids And Liquids VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cherries, sour, red, canned, water pack, solids and liquids or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Cherries, sour, red, canned, water pack, solids and liquids vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Vitamin A, 4.3 times more Vitamin B1, 3.2 times more Vitamin B2, 3.7 times more Vitamin B3, 3.7 times more Vitamin B5, 4.1 times more Vitamin B6, 11.6 times more Vitamin B9, 37.2 times more Vitamin C, 7.3 times more Vitamin E and 80.2 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cherries, sour, red, canned, water pack, solids and liquids vs Frozen Chopped Broccoli:

• 500 calories of Cherries, sour, red, canned, water pack, solids and liquids have 1.3 times more Copper and 1.2 times more Iron than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 7 times more Calcium, 4.2 times more Magnesium, 5.4 times more Manganese, 6.9 times more Phosphorus, 3 times more Potassium, more Selenium, 4.7 times more Sodium, 9.5 times more Zinc and 1.4 times more Water than Cherries, sour, red, canned, water pack, solids and liquids.
• 500 calories of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cherries, sour, red, canned, water pack, solids and liquids have 1.4 times more Carbohydrate, 4.1 times more Sugars and 2.3 times more Fructose than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 9.7 times more Omega 3, 3.8 times more Fiber and 5.1 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 500 calories.